Your bones are the framework of your body. That’s why it’s crucial to make sure they stay healthy and strong. As you age, you will begin to experience a gradual loss of bone mass, but take heart. There are things you can do to up your bone mass:

Increase Your Calcium Intake It’s nothing new that drinking milk and healthy bones go hand in hand. Milk is rich in calcium, which is essential for bone and teeth development. Other foods that are packed with calcium include yogurt, cheese, and dark green leafy vegetables like collard greens and spinach.

Think Vitamin D When you’re exposed to the sun for short periods of time, your body produces vitamin D, which is important for bone health. If possible, sit in the sun a few times a week for approximately 10 minutes. Just don’t overdo it, as too much sun is harmful to your skin. Also, add foods to your diet that are rich in vitamin D like shrimp, eggs, tuna and orange juice.

Reduce Caffeine When you consume too much caffeine, you’re not doing your bones any favors. Too much caffeine can impeded your body from absorbing calcium, so it’s best to keep your caffeine intake to a minimum.

Do Your Family Homework Brush up on your family history by asking about the bone density levels that run in your family. If a parent or sibling has had osteoporosis, you are more at risk for getting the disease, as well.

Exercise Being active is key for bone health. In fact, lack of exercise can put you at greater risk for osteoporosis. The best exercises for strengthening your bones are those that are weight bearing like walking, running, climbing stairs and jumping rope. Lifting weights is also an excellent way to boost bone strength.

Are You Interested In More Ways to Keep Your Bones Healthy? To learn more about maintaining optimal bone health, or for more information about the services we provide, please contact our office or 805.682.1394.